Tag Archives: high protein

Overnight Oats with Lemon

Posted on April 28, 2026 by nina in the kitchen

Maple Syrup and Flaked Sea Salt Top This Lemon Overnight Oats

This quick breakfast is super easy & uses my favorite Chobani Yogurt flavor…lemon. You can change up the flavorings to use your favorite…. pineapple, strawberry, blueberry, coffee…..

I mix it all up in a 4 cup measuring cup & then pour it into 2 glass jars. I save my Bonne Maman jam jars… my fav is cherry preserves. The lids are so cute!

Refrigerate overnight & you’re ready for two breakfasts.

There’s a lot of calcium & protein in milk, yogurt & chia seeds. One serving of this overnight oats has 330 mg of calcium & 14 grams of protein. The chia seeds add fiber too. Adding the 4 grams fiber in the oatmeal, one serving of the overnight oats contains 9 grams.

Ingredients

1 cup rolled oats, I use quick style
2 tablespoons chia seeds
Grated rind of 1/2 large lemon or 1 small lemon
2 tablespoons lemon juice, fresh
1-5.3 ounce container Chobani lemon yogurt or plain Greek yogurt
1 1/8 cups milk
A big pinch of salt
1-2 teaspoons real maple syrup or honey, optional
Flaked Sea Salt or another chunky salt, optional

Directions

In a 4 cup measuring cup or bowl combine & mix oats, chia, lemon zest & juice, yogurt, milk & salt.
Give it a good stir & pour into 2 storage/serving containers & cover with lids.
Refrigerate overnight.
If you like, pour some real maple syrup or honey over the top & maybe some flaked sea salt just before you eat it. I like the crunch of flaked sea salt.
Voila!

Chicken Salad with Dill and Chickpeas

Posted on July 29, 2025 by nina in the kitchen

This is a very forgiving flexible recipe. Dill and chickpeas are optional. Even the celery is optional. You can cube the chicken if you prefer. I think most important is to not overcook the chicken. I think an instant read digital thermometer is extremely helpful to prevent overcooking.

I poach it in a pot of water with salt and a few herbs and veggies for added flavor. Bring it to a boil and then turn the heat off until done. I’ll give you more specifics below

Ingredients

3 chicken breasts, boned and skinless and cut in half crosswise
2 teaspoons salt for water
1 medium onion, quartered , optional
2 sticks celery, halved, optional
5 whole peppercorns, optional
1 bay leaf, optional
2 cups diced celery
2 handfuls of fresh dill, chopped fine
1 can chickpeas, drained
1/3 cup mayonnaise
1/3 cup nonfat Greek yogurt
1/3 cup sour cream
1 teaspoon salt
1/4 teaspoon pepper
2 tablespoons white balsamic vinegar

Directions

Fill a large pot with water and add onion, celery sticks, 2 teaspoons salt, peppercorns and bay leaf. Bring to a boil.
Add chicken breasts. Try to make sure they’re all about the same size so they cook evenly.
Bring to a boil, cover and turn off the heat. If you have a gas stove turn the heat on as low as possible. An electric stove will maintain a low heat for some time.
Using an instant read digital thermometer check the temperature of the breasts every 5 minutes. When it reaches 155 remove from hot water and place in a colander to drain. The chicken will continue cooking as it cools. All the breast halves may not get to the 155 degrees at the same time.
When it’s cooled start shredding the chicken into a large bowl
In a medium bowl combine mayonnaise, yogurt, sour cream, dill, salt, pepper, and white balsamic vinegar. Taste the dressing and add seasonings if you think it’s needed.
Add chickpeas to the dressing and smash them against the side of the bowl with a fork. Smash as many as you like. They all don’t need to be smashed.
Add the dressing to the chicken and mix well. Then add the celery and mix again.
That’s it! Ready to serve or store in the frig. This keeps about 4 days.